Vitamin D Linked To Lower Risk of Breast Cancer

Vitamin D is called a wonder nutrient due to its capability of lowering the risk of various forms of cancer in human body. Hundreds of researches have been conducted on how this wonder vitamin, if found more in blood, reduces the chances of a person succumbing to cancer.

Vitamin D offers a lot of benefits that help keep the body healthy. Some of these benefits are:

  • Good bone health
  • Proper functioning of the immune and nervous system
  • Strong muscles
  • Support lung function
  • Regulate 8insulin levels
  • Maintain teeth health

The amazing thing about Vitamin D is that there are many ways you can get it. One of the major sources of Vitamin D is the sunlight. Other sources from where you can get Vitamin D in small amounts are eggs, fatty fish and fortified milk.

According to research, women who have low levels of this nutrient in their body are more vulnerable to developing breast cancer. The compounds in Vitamin D control breast cell growth, which stops cancer cells from developing.

PLOS ONE Study

A study was published in the journal of PLOS ONE that talked about how the serum 25-hydroxyvitamin D (25(OH)D), which is the form of Vitamin D in blood helped lower the risk cancer. The study began in 2002 and ended in 2107, during which time the level of Vitamin D in the blood was measured. At the time of the admissions in the study, all the participants were cancer-free.

The average age of women enrolled in the study was 63 and there were 1,713 participants. During the course of the study, 77 women with breast cancer were added to the participant’s list. After much research and trials, researchers were able to identify the exact amount of Vitamin D the body required, which was 60 nanograms per milliliter. This was 3 times higher than what was recommended by the National Academy of Medicine in 2010.

The study concluded that the women having 60 nanograms per milliliter of 25(OH)D in their blood were at 1/5 the risk of developing breast cancer. The results showed that the higher the level of 25(OH)D in the blood, the greater the chances women have of preventing breast cancer.

Steps You Need To Take

Two ways to increase the level of Vitamin D in your body is by taking Vitamin D supplements and getting direct sunlight exposure.

To get the daily recommended amount of Vitamin D, spend approximately 15 minutes, three times a week in the sun. Since sun exposure is also a direct cause of cancer, make sure to wear a high SPF sunscreen.

As for supplements, before taking any, get a full work up done and consult a nutritionist. Depending on how low the level of Vitamin D is in your body, the supplement dosage should be around from 40 to 60 nanograms per milliliter.

Following is a list of food items that should include in your diet every now and then:

  • Milk
  • Salmon
  • Yogurt
  • Herring
  • Soy milk
  • Catfish
  • Orange juice
  • Oysters
  • Sardines
  • Mackerel
  • Steelhead trout

It’s time you changed your diet and made healthier choices in life. The risk of developing breast cancer increases with age, so better keep up with your daily intake of Vitamin D and adopt a healthy routine with exercise.

Chronic Fatigue Syndrome – Three Benefits of Rhodiola Rosea Extract

Older adults often complain to their physicians about the lack of energy they experience more and more as they age. This is not something that is caused by stress and should not be dismissed so easily. In fact, this feeling of being tired all the time is a symptom of fatigue.

Now you know that stress you have been having for days or possibly months is not something that you can chalk up to the drawbacks of “aging”. When this fatigue is left untreated, it slowly starts to build up into a health weakening condition called chronic fatigue syndrome. So, all you people out there suffering from this, it’s time to seek the right therapy for your ailing condition.

Rhodiola Rosea

Known as the Golden root, the herb Rhodiola Rosea belongs to the Crassulaceae plant family. The herb is mostly found in Asia and Europe, in their mountainous regions. This herb has been used for a long time to enhance mental performance and treat fatigue traditionally.

Rhodiola Rosea increases a person’s ability to get accustomed to increasingly stressful situations. Some of the active compounds found in the herb are Rosavin, rosarin, ρ –tyrosol, salidroside, rosin, rosiridin and rosarian. Amongst these, the former 5 are the important ones.

These compounds not only reduce fatigue but also prevent exhaustion, and improve cognition and mental health. It lowers inflammation and elevates antioxidant defenses.

The two extracts that help in treating chronic fatigue syndrome are:

  • WS® 1375 (Vitano)
  • SHR-5 extract

Vitano is the root extract and SHR-5 is the standardized extract. The former is a little hard to find and can be very expensive.

1.     Can Reduce Stress

As mentioned earlier, the biggest benefit of this herb is that it can reduce stress. A Phytotherapy research on Rhodiola Rosea proved in its study that people suffering from fatigue due to work-related stress if given 400 mg of Rhodiola Rosea supplement, they are less likely to burnout. The study concluded that the WS® 1375 extract, if taken for four weeks, twice a day, people can handle stressful situations more easily.

2.     Can Reduce Symptoms of Depression

When a chemical in your brain known as neurotransmitters gets unbalanced, the body experiences a low level of energy, which often leads to depression. A study published in Nordic Journal of Psychiatry showed that a high dose of the SHR-5 extract not only helps people get rid of depression but also gives them emotional stability and the ability to deal with insomnia.

3.     Improves Brain Function

Where there’s depression and chronic fatigue, you are bound to experience a decline in brain functionality. A study published in Phytomedicine: International Journal of Phytotherapy and Phytopharmacology tested the effects of Rhodiola Rosea on physicians, who were working night duty. A controlled dose of the herb’s extract not only helped them get rid of that tired feeling but also allowed them to sleep peacefully. Moreover, it improved their work performance.

So, there you go… these benefits are backed up by medicine, that prove how valuable this herb is in treating chronic fatigue syndrome.

4 Super Foods to Include In Your Everyday Diet for Healthy Skin, Hair and Nails

Do you know that our skin, hair and nails give us an indication of how healthy we are according to the diet we are eating? Certain food types that cause our cells to inflame and breakdown end up damaging the elastin, keratin and collagen. These proteins give you fast-growing and strong nails, silky and strong hair, and supple skin.

When there’s too much toxic waste in the body, the body’s health takes a negative turn. Poor diet and stress contribute to brittle nails, dry hair and lackluster skin. The skin starts to sag and wrinkles start appearing faster, whereas the growth of nails and hair is stunted. By including more plant-based foods and vitamins in your diet, you will see a significant change in your overall health.

Following are four super foods that provide amazing skin, hair and nails:

1.     Raw Organic Almonds

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A great source of Vitamin E is almonds. It’s a natural anti-oxidant and it supports collagen production. With its anti-inflammatory benefits and the presence of amino acids, it also supports collagen growth that helps provide smooth skin. Raw almonds are alkaline-forming, which helps with detoxification and gives healthy pH levels. Lastly, they also have Biotin, which is great for hair and nails. So, every morning, munch on a few almonds for breakfast and wash them down with a glass of milk.

2.     Orange Root Veggies

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Winter squash, pumpkin, carrots and sweet potatoes, all are rich sources of Vitamin A and C. The latter is an anti-oxidant, which lowers stress and helps strengthen bonds of keratin, elastin and collagen. Moreover, Vitamin C combats the production of free radicals, which prevents aging.

When cooking these foods, rather than frying, always bake or steam. This enhances their content of anti-oxidants. Make sure to add a portion to your dinner daily.

3.     Greens

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Greens provide you with a plethora of vitamins such as Vitamin A, B, C E and K. Green foods like kale, broccoli, spinach, collards and watercress contain loads of potassium, magnesium and calcium, and these minerals are crucial for keeping our skin, hair and nails healthy. The high content of water in them provides a healthy environment for the body, which is alkaline in nature. This way, the body does not dehydrate and clears itself of toxins. There are a dozen ways to consume these greens and the best one is to use them in green smoothies.

4.     Oats

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Whole grains are necessary for your diet. Some of the best super foods that fall under this category are barley, rye, quinoa, black rice and brown rice. Oats contain nutrients such as biotin, other B vitamins and protein. Then there are its anti-inflammatory properties, presence of potassium and magnesium, anti-oxidants and lastly fiber. All these help lower inflammation, reduces stress and clear the skin. Oats are a great breakfast meal. For added flavor, soak them overnight and eat a bowl in the morning with coconut yoghurt.

So, there you go… four super foods that you can eat for breakfast, dinner and on the go. It’s time you changed your diet and included these healthy food options in it. Trust us, you won’t regret it!